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#21
11-19-2008, 10:45 PM
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November 19th, 2008
ARMS A1. Close-grip Bench 4 sets @ 135 x 8 A2. Alt. DB Curl 4 sets @ 30s x 8 B1. Parallel Dip 4 sets @ bw x 8 B2. Alt. Hammer Curl 4 sets @ 30s x 8 C1. Wrist Roller 4 sets @ 5 x 2 C2. Cable Pressdown 4 sets @ 100 x 15 
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#22
11-23-2008, 12:08 AM
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November 22nd, 2008
More of a prehab workout. CHEST / SHOULDERS A1. Swiss Ball Push-up 4 sets @ bw x 8 A2. Band External Rotation 4 sets @ red x 8 B1. Incline DB Bench 3 sets @ 70s x 8, 1 set @ 40s x 15 B2. Face Pull 4 sets @ 80 x 8 C1. DB Side Raise 4 sets @ 15s x 8 C2. DB Rear Raise 4 sets @ 10s x 8
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#23
11-24-2008, 05:55 AM
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November 24th, 2009
LEGS A1. Leg Extension 4 sets @ 70 x 15 A2. Lying Leg Curl 4 sets @ 40 x 15 B1. BB Reverse Lunge 4 sets @ 95 x 8 B2. Romanian Deadlift 4 sets @ 135 x 8 C1. Standing Calf Machine 4 sets @ 300 x 10 C2. One-Legged Standing Calf Machine 4 sets @ 150 x 10
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#24
11-26-2008, 02:20 AM
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November 25th, 2008
UPPER BODY (POWER) A1. Bench Press 4 sets @ 185 x 3 A2. Weighted Chin-up 4 sets @ 45 x 3 B1. Wrist Roller 2 sets @ 5 x 3 B2. Band External Rotation 2 sets @ green x 15 C1. EZ-Bar Curl (you-go-I-go) 1 set @ 40 x 10-9-8-7-6-5-4-3-2-1 C2. Rope Pressdown (you-go-I-go) 1 set @ 80 x 10-9-8-7-6-5-4-3-2-1
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#25
11-29-2008, 08:43 PM
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November 29th, 2008
Been sick for the last couple of days so today was my first day back since Tuesday. Still a bit sick though so I took it easy. Wanted to do front squats as my primary exercise but my groin was bugging so I decided to opt for deadlifts. Haven't done heavy deads in awhile, but hopefully I can get my strength back up in this (365x2). A. Deadlift 135 x 5 185 x 5 225 x 5 275 x 1 295 x 1 315 x 1 B1. Walking DB Lunge 40s x 8 40s x 8 B2. Hanging Knee Raise bw x 8 bw x 8 C1. Cable Pull-Through 100 x 8 100 x 8 C2. Swiss Ball Plank 1 min 1 min
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#26
12-01-2008, 07:53 PM
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Monday, December 1st, 2008
Just joined a new (and better!) gym... No longer will I have to workout in the overpopulated campus gym with their shoddy equipment!! Had a pretty good workout today too. Getting body fat tested in a couple hours though  UPPER BODY A. Bench Press 45 x 10 95 x 5 135 x 5 185 x 5 185 x 5 185 x 4 (took a shorter rest here like an idiot) B1. Pull-up bw x 8 bw x 8 These felt super light. B2. Standing Military Press 95 x 8 95 x 8 C1. Seated Cable Row 140 x 8 140 x 8 Can increase this next time. C2. Parallel Dip bw x 8 bw x 8 D1. Alternating DB Curl 25s x 15 D2. Cable Pressdown 50 x 15 Definitely increasing pull-ups, dips, and row weights next session. Also, I'm going to try to ramp to 195 on bench. Short-term goal here is two plates for a single... I did 215 for one this summer (was pre-injury though) so hopefully I can hit this soon.
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#27
12-07-2008, 12:12 AM
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December 6th, 2008
Did a leg workout on the 2nd and a full body workout on the 3rd but didn't put it in here. Have a cold at the moment so I just did a quick upper body workout. UPPER A1. Incline DB Bench 70s x 8 70s x 8 A2. Seated Cable Row 150 x 8 160 x 8 B1. Standing Military Press 95 x 8 95 x 8 B2. Wide-grip Pull-up bw x 8 bw x 8 C1. Parallel Dip bw x 8 bw x 8 C2. Incline DB Curl 30s x 8 30s x 8 D1. DB External Rotation 8s x 8 10s x 8 D2. Reverse Wristcurl 40 x 8 50 x 8
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#28
12-11-2008, 12:56 AM
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December 10th, 2008
Did a workout on Monday but didn't record it. Strong day today. PULL Hang Clean 65 x 5 95 x 3 115 x 3 135 x 3 135 x 3 135 x 3 Deadlift 135 x 3 225 x 3 275 x 3 275 x 3 275 x 3 Weighted Chin-up 45 x 4 45 x 3 45 x 3 Hammer Curl 50s x 6 50s x 6
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#29
12-11-2008, 11:45 PM
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December 11th, 2008
Meh day... overestimated the weight for incline. PUSH Incline Bench 45 x 10 95 x 5 135 x 3 185 x 2.5 185 x 2.5 185 x 1.5 Front Squat 95 x 3 135 x 3 155 x 3 175 x 2 155 x 3 Weighted Dip 45 x 6 45 x 6 L-Sit 15 seconds Barbell Torque 90 x 10 each side Weighted Ball Crunch 20 x 15
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